Stretching Effects on Soreness
An inside look at the effects of stretching and soreness
Stretching effects on soreness is a very controversial topic within the fitness community. Some say that stretching helps with soreness, while others don’t. Let’s take a dive into the effects of stretching on soreness.
So what is soreness? It is micro tears in muscles that are the cause of the build-up of lactic acid within the muscle. The effect of the micro tears is DOMS, delayed onset muscle soreness that tends to happen after the first day of an intense period of exercise on a muscle group and peaks at about 48 hours.
A study was done on 77 participants, in which they split into control and stretch groups. 20 participants were put into a control group only, 30 subjects were put into both control and stretch groups, and the last 27 participants were allocated to stretch groups only. The total stretch time the participants would undergo is anywhere between 300- 600 seconds. Above is the averages of the study's results. The study indicates, “threshold quality score and assumptions about correlations between repeated measures had little effect on this result.” Basically, no matter what group the participant was in had a major impact on the tests results.
Stretching to Prevent Injury
Stretching is well known to prevent injury due to the increase in flexibility; The added flexibility allows for your body to be more mobile through a movement, improve circulation to the body, which allows you the blood to provide nutrient where it’s needed, as well as improving posture, which can reduce aches and pains within the posture chain.
Mobility and Flexibility
People often get confused the words mobility and flexibility when it comes to fitness. Mobility is the ability to bring a joint through a range of motion that you have already attained, while flexibility is the ability to increase the range of motion of a particular joint to utilize that mobility.
To Stretch or Not Stretch?
Even though the evidence above shows that stretching doesn’t prevent muscle soreness, it is known to help against injury, but the best way to cure muscle soreness is to do some light exercises. If you enjoyed this article, share it with someone who would enjoy it just as much as you did. Thanks for reading!